Stay away from 5 common cancers such as lung cancer and liver cancer, start with these small habits! It is recommended to save and tell your family

In February 2024, the team led by Academician He Jie from the National Cancer Center published a paper titled "Cancer Incidence and Mortality in China, 2022" in the Journal of the National Cancer Center, revealing relevant data on cancer in China. The study pointed out that lung cancer, liver cancer, gastric cancer, colorectal cancer and esophageal cancer are the top five types of cancer deaths, accounting for 67.50% of the total cancer deaths. [1] These data are shocking, but fortunately, good living habits can help us effectively reduce the risk of disease. February 4 is World Cancer Day. We have sorted out the scientific prevention methods of 5 common cancers to help everyone stay away from these cancer threats from the source.

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1. Keep a habit of "clearing lungs" to avoid lung cancer

Lung cancer is one of the types of cancer with the highest mortality rate in my country, and most of it is closely related to lifestyle. Developing a "lung cleansing" lifestyle can not only reduce the risk of disease, but also significantly improve the quality of life.

1

Quitting smoking is a top priority

Smoking is one of the main causes of lung cancer. Whether it is active smoking or passive exposure to secondhand smoke, it will significantly increase the risk of lung cell cancer. Studies have found that the incidence of lung cancer in smokers is about 2.5 to 2.7 times that of non-smokers [2]. About 16% of lung cancer cases among non-smokers in China may be related to passive smoking. This proportion is slightly higher in women (about 18%), and most cases occur due to family exposure [3]. Therefore, whether it is active smoking cessation or creating a smoke-free environment for others, it can add a powerful barrier to health.

2

Reduce exposure to environmental pollution

In our daily lives, we are easily exposed to various forms of air pollution, such as kitchen fumes, industrial waste gas and road exhaust, all of which can cause damage to lung health[5]. When going out, especially in areas with severe air pollution, you can wear a dust mask to reduce the inhalation of harmful substances.

3

Reduce exposure to indoor pollutants

When you are at home, in addition to secondhand smoke and thirdhand smoke, there is another important factor - kitchen fumes, which have a greater impact on women, increasing the risk of lung cancer by 0.98 to 1 times compared to unexposed women [6]. Therefore, you should equip your home with a range hood with sufficient suction power, and reduce cooking methods such as frying and stir-frying. Lung health is not something that happens overnight, but is accumulated every day. Quitting smoking, reducing exposure to air pollution, and improving indoor air quality may seem simple, but they are important measures to prevent and treat lung cancer. From now on, create a "fresh" living environment for your lungs and protect your health with actions.

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2. Avoid "moldy" food and stay away from liver cancer

Aflatoxin is an important carcinogen that induces liver cancer and is a Class 1 carcinogen. Even if ingested in small amounts, it may cause irreversible damage to liver cells. It is mainly found in improperly stored moldy foods such as peanuts, corn and its products, and nuts. The overall burden of hepatocellular carcinoma (HCC) caused by aflatoxin exposure in China is relatively low, but it is more serious in Guangxi and Guangdong and other regions, requiring extra attention. [7] When storing food, it is recommended to keep it dry and ventilated, and moldy food should be discarded decisively. At the same time, try to buy food from regular channels to avoid endangering your health by eating contaminated food. In addition, drinking is also a big enemy of liver health. Alcohol metabolism will place a heavy burden on the liver, and long-term heavy drinking is one of the high-risk factors for liver cancer. Not drinking/quitting drinking is the most effective way to protect the liver.

3. Avoid high-salt diet and Helicobacter pylori,

Stay away from stomach cancer

Pickled foods, high-salt diets, fried foods, and alcohol consumption are risk factors for gastric cancer[8]. Maintaining a light diet, minimizing the intake of pickled and fried foods, and choosing fresh ingredients to prepare dishes can not only reduce salt intake but also ensure nutritional diversity.

In addition, Helicobacter pylori is also one of the main culprits of a series of gastric diseases such as acute and chronic gastritis, gastric ulcers, and duodenal ulcers. A small number of infected people may eventually develop gastric cancer. There are three main ways for Helicobacter pylori to spread from person to person, namely the stomach-oral route, the oral-oral route, and the fecal-oral route. It is also a foodborne pathogen, and it is also possible to be infected by contact with water and food contaminated by Helicobacter pylori.

Therefore, developing regular and hygienic eating habits is an effective way to prevent gastric cancer.

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4. Pay attention to dietary fiber intake.

Stay away from colorectal cancer

Colorectal cancer accounts for a large proportion of cancer mortality in my country, and the occurrence of these diseases is closely related to our lifestyle and eating habits. Studies have shown that the following behaviors will increase the risk of colorectal cancer: smoking will increase the risk to 1.19 times; drinking will increase to 1.35 times; eating red meat will increase to 1.60 times; consuming animal oil will increase to 1.42 times; eating greasy food will increase to 2.67 times; eating baked food will increase to 2.40 times. The following factors can reduce the risk of colorectal cancer: eating more vegetables can reduce the risk to 55%; increasing the total amount of fruits and vegetables can reduce it to 50%; consuming enough dietary fiber can reduce it to 39%; consuming carotenoids can reduce it to 64%; drinking tea regularly can reduce it to 73%; and maintaining exercise habits can reduce it to 67%. [9, 10] Therefore, improving diet and lifestyle, combined with moderate exercise, is an effective way to prevent and reduce the risk of colorectal cancer, and can also effectively improve the overall health level of the body.

5. Avoid hot food to avoid esophageal cancer

The risk factors for esophageal cancer are similar to those for colorectal cancer and gastric cancer, such as smoking, drinking, and pickled food [11]. In addition to these factors, fast eating, preference for hot food, high-salt diet, and preference for pickled vegetables are also high-risk factors for esophageal cancer. Studies have shown that long-term consumption of hot drinks or food above 65°C increases the risk of esophageal cancer. Overly hot food can cause physical damage to the esophageal mucosa. Long-term repeated damage can easily lead to atypical hyperplasia, which increases the risk of esophageal cancer. Therefore, it is recommended that you develop the habit of eating food at an appropriate temperature (below 40°C) to avoid irritation and damage to the esophagus caused by high-temperature food. In summary, making a small change every day and developing good living habits can effectively reduce the risk of cancer. It is worth noting that in addition to the factors mentioned above, obesity is also a risk factor for many cancers. It can increase the body's inflammatory response and insulin resistance, thereby greatly increasing the risk of colorectal cancer, esophageal cancer, gastric cancer, liver cancer, etc., and also reduce the survival rate of lung cancer patients. [12] So, in order to stay away from cancer, take action now! Develop a balanced eating habit, do not overeat, reduce the intake of high-calorie, high-salt foods, and increase the proportion of vegetables, whole grains and fruits; stay up late, smoke and drink less, and maintain a good lifestyle; insist on exercising, control your weight, and be nicer to your body.

References

[1]HanB,ZhengR,ZengH,etal.CancerincidenceandmortalityinChina,2022.JNatlCancerCent.2024;4(1):47-53.[2]Ma Z,LvJ,ZhuM,etal.LungcancerriskscoreforeverandneversmokersinChina.CancerCommun(Lond).2023;43(8):877-895.

[3] DuY, Cui

[4]AiF,ZhaoJ,YangW,etal.Estimatingsmoking-attributablelungcancermortalityinChineseadultsfrom2000to2020:acomparisonofthreemethods.BMCCancer.2024;24(1):47.

[5]TurnerMC,AndersenZJ,BaccarelliA,etal.Outdoor airpollutionandcancer:Anoverviewofthecurrentevidenceandpublichealthrecommendations.CACancerJClin.2020:10.3322/caac.21632.

[6]JiaPL,ZhangC,YuJJ,etal.Theriskoflungcanceramongcookingadults:ameta-analysisof23observationalstudies.JCancerResClinOncol.2018;144(2):229-240.

[7]ChenT,LiuJ,LiY,etal.BurdenofDiseaseAssociatedwithDietaryExposuretoAflatoxinsinChinain2020.Nutrients.2022;14(5):1027.

[8] Yan

[9]HeF,WangS,ZhengR,etal.TrendsofgastriccancerburdensattributabletoriskfactorsinChinafrom2000to2050.LancetRegHealthWestPac.2024;44:101003.

[10]https://pmc.ncbi.nlm.nih.gov/articles/PMC10569376/

[11]ConwayE,WuH,TianL.Overview of RiskFactorsforEsophagealSquamousCellCarcinomainChina.Cancers(Basel).2023;15(23):5604.

[12]PatiS,IrfanW,JameelA,etal.ObesityandCancer:ACurrentOverviewofEpidemiology,Pathogenesis,Outcomes,andManagement.Cancers(Basel).2023;15(2):485.

Planning and production

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Review | Pan Zhanhe, Chief Physician, Master Supervisor, Department of Oncology, Zhongshan Hospital, Xiamen University